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Build Muscle to Look and Feel Better!
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Weight Lifting Programs: Beginner - Intermediate - Advanced
Weight lifting routines, muscle building workouts, and weight lifting supplements. Learn how to build muscle by weightlifting.
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The Latest in How to Build Muscle, Muscle Building and Weight Lifting |
This is How to Build Muscle Mass Phase 3My ADVANCED Weight Lifting Routine is now available! And, AS PROMISED, completely FREE. No sign ups, registrations or email addresses required. To reap the full benefits of your efforts, you should start with Phase 1 and make the jump to Phase 2 when your body and if your mind says so.But for those that have decided that muscle building is a life style they identify with the Phase 3 plan is now uploaded. As weight lifting routines go, it's not complicated, just demanding and effective, if you have learned the principals of the first 2 phases. There is more info to come, relative to exercise descriptions, modifiers and so on. But the "meat" (I love making protein references) is here. Are You a Phase 3 Weight Lifter? |
New! Jan 31st
I recently authored an article about how you can shock body parts into faster growth for a short term boost (A 1 Month Arm Building Weight Lifting Routine). As you might expect if you frequent this site, is to discover it centers on using heavy compound exercises. In this case, "heavy" to the tune of your entire body weight.
If you are unable to do full body weight dips and find that the variations are not hard enough, you will discover quickly that placing a weight on your lap to add resistance, is very cumbersome. A seated dip machine will give you the full benefits of doing a body weight dip without, as of yet, being able to do your full body weight. Check out the "how to" here.
This is another example of how, as I argue very convincingly in this article, Free Weights vs Machines: The Facts, muscle building is about moving a lot of weight, NOT anything else.
Using the Seated Dip Machine for a Bigger Chest
Weight Lifting Program: Seated Dip Machine
Use this machine move to attack the backs of your upper arms with a vengeance
I recently authored an article about how you can shock body parts into faster growth for a short term boost (A 1 Month Arm Building Weight Lifting Routine). As you might expect if you frequent this site, is to discover it centers on using heavy compound exercises. In this case, "heavy" to the tune of your entire body weight.If you are unable to do full body weight dips and find that the variations are not hard enough, you will discover quickly that placing a weight on your lap to add resistance, is very cumbersome. A seated dip machine will give you the full benefits of doing a body weight dip without, as of yet, being able to do your full body weight. Check out the "how to" here.
This is another example of how, as I argue very convincingly in this article, Free Weights vs Machines: The Facts, muscle building is about moving a lot of weight, NOT anything else.
Using the Seated Dip Machine for a Bigger Chest
New! Jan 31st
How to Tighten your Oblique’sYou should know by now that variety is not only the spice of life, but also the way to keep a weight lifting routine working. By variety I mean, not necessarily changing everything, but changing something. By definition a routine is just that. Something done again and again. Hence, routine. But altering things, just a little, from workout to workout, can have huge results.There are so many great ab exercises to chose from that staying with a consistent pattern of training abs would be criminal. It is one of the few body parts where there are actually so many variations of “how to build your six pack” that staying with the same movements for more than a week or two should be easy to avoid. No matter how you package it, a bicep curl, is still a bicep curl. But ab work? Almost limitless. How to Tighten Your Oblique's |
New! Jan 31st, 2010
In my article How to Get Big Arms I list one of the keys is to do 3 triceps exercises for every 2 biceps. That means a LOT of triceps press downs or extensions.
What most inexperienced lifters miss is that by definition there are 3 heads to the tri and press downs and extensions focus most of the work on only the outer head. There are ways to remedy this.
As with all things muscle building, variety is what builds muscle. Check out these variations to your basic triceps moves and watch your arms respond and explode with growth.
5 Ways to Build Better Tri's
Weight Lifting Routines: 5 Ways to Boost Triceps Growth
Phase 3 Lifters Only! Very Advanced Lifting Technique and Strategy
In my article How to Get Big Arms I list one of the keys is to do 3 triceps exercises for every 2 biceps. That means a LOT of triceps press downs or extensions.What most inexperienced lifters miss is that by definition there are 3 heads to the tri and press downs and extensions focus most of the work on only the outer head. There are ways to remedy this.
As with all things muscle building, variety is what builds muscle. Check out these variations to your basic triceps moves and watch your arms respond and explode with growth.
5 Ways to Build Better Tri's
New! Jan 23rd
Weight Lifting Routines: Top 10 Priorities for Developing a Successful Mass Building WorkoutAdding muscle mass to your body is not something you do by accident. There are proven principals that work no matter your age, gender or current level of fitness. But as with all things, some ARE more important than others. There are certain training aspects that you simply can't do for whatever reason, or things you just don't want to do.With that in mind here is my Top 10 list of things , in order of priority that you should incorporate into any weight lifting routine that is geared to muscle mass building. Your chance of being successful decreases with each item you leave out, especially from the top 5. 10. Keep Each Workout Under 1:30 Weight Lifting Routines: Top 10 Priorities for Developing a Successful Mass Building Workout |
New! Jan 23rd
Let's get one thing straight. The single biggest difference maker in your health is what you eat. Period. NOT SO FAST big fella.
That would depend on what you DRINK. If you visit our Weight Loss section you'll find out that after an injury forced me to stop training for a while, to keep from gaining weight the single biggest change I made to my diet was to consume ZERO calories a day in the form of liquids (I lost 30 lbs in 8 weeks).
For an excellent breakdown of "liquid fat" check out this article. You may never look at a Starbuck's the same again.
Think Before You Drink
Kicking your liquid-sugar habit may be the easiest way to lose your gut
Let's get one thing straight. The single biggest difference maker in your health is what you eat. Period. NOT SO FAST big fella. That would depend on what you DRINK. If you visit our Weight Loss section you'll find out that after an injury forced me to stop training for a while, to keep from gaining weight the single biggest change I made to my diet was to consume ZERO calories a day in the form of liquids (I lost 30 lbs in 8 weeks).
For an excellent breakdown of "liquid fat" check out this article. You may never look at a Starbuck's the same again.
New! Jan 23rd, 2010
Why I Build Muscle at the Age of 50Lately its occurred to me that I’m in a groove, my schedule, diet, routine and rest are all in sync and its fun when everything is moving in the desired direction Naturally when its fun the inclination is to focus more and work harder, which has led me to be in the gym a lot. Enough so that some people at my gym have commented on how much time I’m spending lifting and how cool it is “at my age” to take fitness so seriously.This got me to thinking, about why I actually work out. I mean is it because I take fitness so seriously? I never really thought about the reasons why I do what I do, it is just who I am. But in thinking I have concluded that there are 4 reasons I build muscle at 50, and the 2 biggest reasons are nowhere near what you would think. In other words, they have nothing to do with my health or appearance. Why I Build Muscle at the Age of 50 |
New! Jan 23rd
The dip is a perfect example of how easy working out can be. It is a compound move (works multiple muscles simultaneously), it can be modified to be made more difficult or simpler and it doesn't require any "real" equipment (can be done anywhere using things everyone has access to).
It is an advanced move in that you should have a base of muscle already in place before adding this move to your training routine (like it's complimentary muscle move the chin up), but I offer it up as an example of how training can be done anywhere and anytime. Check out the "How To" page to see all the variations and do's and dont's.
How to do Dips
Weight Lifting Routines: How to Do Dips
The dip is a perfect example of how easy working out can be. It is a compound move (works multiple muscles simultaneously), it can be modified to be made more difficult or simpler and it doesn't require any "real" equipment (can be done anywhere using things everyone has access to).
It is an advanced move in that you should have a base of muscle already in place before adding this move to your training routine (like it's complimentary muscle move the chin up), but I offer it up as an example of how training can be done anywhere and anytime. Check out the "How To" page to see all the variations and do's and dont's.
How to do Dips
New! Jan 16th, 2010
Free Weights vs. Machines: The FactsApparently there is much confusion amongst a lot of people over which builds muscle faster and “better”. When it comes to muscle building, for people like me, who have been weight lifting for 20 plus years, the answer is simple. And it’s not what you think.Free Weights vs Machines: The Facts |
New! Jan 16th, 2010
Now that January is half over, it's not too early to start slimming down and tightening up the mid section. Core work, like any weight lifting routine, can simply be a few sets of basic moves that blasts your middle, or it can be a workout in and of itself.
Here is a 30 minute workout (maybe 40) from Womens Health Mag Online that hits your core like few workouts will. Do it as a stand alone or add some of the moves into each of your regular sessions.
Men, you think women don't train hard? I dare you to try this one!
Gold Medal Abs:
Eight serious ab moves from top Olympic trainers that will score you a rock-solid middle.
Now that January is half over, it's not too early to start slimming down and tightening up the mid section. Core work, like any weight lifting routine, can simply be a few sets of basic moves that blasts your middle, or it can be a workout in and of itself.Here is a 30 minute workout (maybe 40) from Womens Health Mag Online that hits your core like few workouts will. Do it as a stand alone or add some of the moves into each of your regular sessions.
Men, you think women don't train hard? I dare you to try this one!
New! Jan 16th, 2010
What are Pyramided Sets?In the event you are a real beginner, and we all were at one time, let me first get a little terminology out of the way. An exercise is the movement, or lift, that you are doing. A set is the actual act of moving the weight a certain amount of times, and a rep is the 1 time movement of the weight. So a “set of 8 reps of bench press” means you will be doing the exercise bench press where by you raise and lower the weight 8 times without stopping.I recommend doing 5 sets of each exercise. Why? What Are Pyramided Sets? |
New! Jan 16th, 2010
Myths About Protein and Protein Supplements
Myths About Protein and Protein Supplements
In the world of bodybuilding, the hottest topic in the gym is always protein and protein supplements. It isn't any wonder, since protein is important for building mass muscle, but there are also three common myths that you are likely to hear about protein and protein supplements as well.Myths About Protein and Protein Supplements
New! Jan 5th, 2010
How Weight Lifting Makes You Healthier and HappierPeople spend untold amounts of time and money going to doctors, counselors, therapists and “life coaches” trying to improve self confidence, increase self esteem, make themselves more attractive, have more energy and feel better. The sad and simple truth is that most times these efforts fail. Weight lifting and muscle building can accomplish every one of these things in three hours a week.How Weight Lifting Makes You Healthier and Happier |
Weight Lifting Programs:
Beginner - Intermediate - Advanced: They may be done as a progression or as stand alone weight lifting routines. Phase 1 teaches the most effective way to build muscle. Phase 2 expands the good training habits and builds to a complete weight lifting program. Phase 3 takes muscle building to the "life style" level.Something for everyone and FREE. Learn, enjoy.
How to Build Muscle by Weight Lifting - Phase 1Building Muscle Phase 1 |
Are You A Phase 2 Weight Lifter?Muscle building is a continuum. There is no “end” to it. No matter who you are, you can have more muscle than you do. You can be more fit than you are.It has nothing to do with AGE, sex or most importantly, your current physical state.
So, of course, people today look at Coleman and repeat “how can anybody be any bigger and better?” But they can, and they will. Coleman himself improved dramatically from his first title through his last, 8 years later, and he was not a "young" man. The point is, if bodies as developed as Arnold was and Coleman is, can still build more muscle, safe to say you can to. Are You A Phase 2 Weight Lifter? Are You a Phase 3 Weight Lifter? |
This Months Most Popular Weightlifting Supplement
Optimum 100% Whey Protein, 2 Lbs.- $21.99
Retail Price: 34.99
You Save: $13.00
Like its predecessors, this canister of ON 100% Whey Gold Standard contains Optimum Nutrition's proprietary blend of...
* Microfiltered Whey Protein Isolates
* Ion-Exchange Whey Protein Isolates
* Ultrafiltered Whey Protein Concentrate
* HydroWhey Hydrolyzed Whey Peptides
From: Bodybuilding.com
The 5 Most Common Muscle Building MistakesThe first and probably the most common is doing too many reps. If doing a lot of reps was the way to build size wouldn’t carpenters have arms like Arnold did? Or wouldn’t marathon runners have huge legs? Only doing high rep (anything over 8) work outs will NEVER allow you to add size and mass. Secondly most people do not use enough weight. This is partially because of the high rep counts they do. The idea of “lifting big to get big” seems so obvious, yet few do it. Who is bigger and stronger, the person who lifts 500 lbs once or the person who lifts 100 lbs 5 times? They both move 500 lbs of weight, but the mass building effect of each is totally different. You will NEVER add mass or get stronger if you don’t try lifting weight amounts that you presently can’t! How does anybody ever think their muscles will grow to handle loads that they never try to lift? It is the essence of muscle building! Thirdly, most people lack the workout routine necessary to build muscle. The workouts they do seem to have no rhyme or reason. Building muscle requires a plan. Your workouts should follow that plan. You can not show up at the gym and begin doing stuff and expect it to have a positive effect on your physique. Until you adopt a muscle building plan and stick to it any gain you get will be by sheer effort and luck. The fourth common error I see is you can not, efficiently build mass and lose weight/fat at the same time. One, the other, but most likely both, will fail. This means lifting for mass gains and doing a lot of cardio exercise simultaneously will undermine your efforts. And not why you think. It has nothing to do with calorie burn. Adding muscle to your body requires a MAXIMUM effort in the weight room. If you have the energy to do a bunch of cardio before or after your lifting, then you left mass building in the gym. You should be physically spent after a muscle building session. And most definitely don’t dilute a lifting session by doing cardio first. The last common mistake I see people make is related to the previous one. Some people try to make the case that cardio workouts done on non-lifting days is the answer to the above problem. I will say it’s better than doing it the same day, but the truth really is that you need to rest 100% on your non-lifting days because it is on these days that your muscles actually do their growing. Allowing your muscles to recover is the only way you are strong enough to go back in the gym and lift more than you did before. Which is what muscle building is all about, isn’t it? |
This Months Featured Weightlifting Supplement
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USPlabs Jack3d, 225 Grams - $24.99
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Like having tons of energy, strength, stamina and endurance for your workouts? Who doesn't? There's nothing like the right combination of compounds taken pre-workout to deliver consistently mind-blowing workouts to help you achieve your goals. After all, if your workouts suck, you can all but forget about making killer progress anytime soon.
USPLabs Jack3d gives you the mad aggressive desire and ability to lift more weight, pump out more reps and have crazy lasting energy, along with sick muscle-engorging pumps.
From: Bodybuilding.com
Visitor's Top Choices: The "Best Of" MuscleandHealth |
Weight Lifting Routines: 40 is the New 20
(Which MUST mean that 50 is the new 25?!?!)
I didn't really start having any success as a weight lifter (success defined as actually adding muscle mass to my body)
until I was 40. So my lifting style and philosophies are shaped by that. Clearly they are different than when I was younger, but for me, different in that I was NOT a successful muscle builder as a younger man.
Bonus Tip:
What's important to get from this article is that I and even he, as a former pro, can still add mass well into middle age. BTW, I do DO things at 52 that people half my age would have struggled with 20 years ago. We have come a long way.......................
Weight Lifting Routines: 40 is the New 20
How Much Protein Do You Really Need to Build MuscleI can not believe the amount of misinformation there is on this topic. Depending on your source you will read everything from the governments RDA of .36 gram per pound of body weight, to some bodybuilding sites that go as high as 2 grams per pound and everything in between. The answer is “in between”.But there is more to it than that. Once you have a little understanding it’s quite simple to figure out the right amount of protein that YOU need to add lean muscle mass....... How Much Protein Do You Really Need to Build Muscle |
Add 2 Inches to Your Arms
I have written two of the most read and copied arm articles to hit the internet in a while (Google the titles and see):How to Get Big Arms
How to Build Muscle for Bigger Arms
so I feel I know a good arm workout when I see one. Check out this muscle building arm workout from 2006 Add 2 Inches to Your Arms from the Men's Health archive, complete with nine video demonstrations. It emphasizes the basics, which just happens to be what works. Good stuff!
Weight Lifting Routines: How Much Rest to Take Between SetsWeight lifting routines are comprised of the exercises you’ll do combined with the amount of sets and reps. But there is another component and it might just be the most important. How much time to rest between each set.If you read each of my three muscle building plans, you will see that I offer a recommended number of sets and reps per set, but make no mention of the time to rest between each set. I DO give a time frame for how much rest to take between each workout and body part. Why do you suppose that is? How Much Rest to Take Between Sets |
Double Your Bench!
Phase 3 Lifters Only! This is a very advanced routine!A headline like that gets peoples attention and implies "do this" and achieve the result now. WRONG! Serious lifters know this kind of hype is just that, hype. But they also know with the right muscle building plan, doubling your bench press is not only attainable but ultimately expected.
This routine will help you get to this very specific goal much quicker than following your present chest routine. It's designed by power lifters for the specific purpose of becoming stronger in the chest. I use it for a month at a time as a "shock treatment". Know right now that to do this routine AND train other muscle groups you will need to be training 6 times a week. You have been WARNED!
Double Your Bench
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This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer
Copyright 2007-2008 Steve R. Robbins. All rights reserved.
